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Cod liver oil vs Ham - In-Depth Nutrition Comparison

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Summary of differences between Cod liver oil and Ham

  • Cod liver oil has more Vitamin D, however Ham is higher in Vitamin A RAE, Selenium, Vitamin B6, Phosphorus, Vitamin B12, and Zinc.
  • Cod liver oil covers your daily need of Vitamin A RAE 3333% more than Ham.
  • Cod liver oil has 313 times more Vitamin D than Ham. While Cod liver oil has 10000IU of Vitamin D, Ham has only 32IU.
  • Ham has less Saturated Fat.

These are the specific foods used in this comparison Fish oil, cod liver and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Cod liver oil vs Ham infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 0% 0% 0% 0% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
9
Ham
Contains more Vitamin A +∞%
Contains more Vitamin D +31150%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6000% 0% 7500% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Contains more Vitamin A +∞%
Contains more Vitamin D +31150%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cod liver oil Ham
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Cod liver oil Ham Opinion
Net carbs 0g 1.5g Ham
Protein 0g 20.93g Ham
Fats 100g 5.53g Cod liver oil
Carbs 0g 1.5g Ham
Calories 902kcal 145kcal Cod liver oil
Starch g g
Fructose g g
Sugar g 0g Cod liver oil
Fiber 0g 0g
Calcium 0mg 8mg Ham
Iron 0mg 1.48mg Ham
Magnesium 0mg 14mg Ham
Phosphorus 0mg 196mg Ham
Potassium 0mg 287mg Ham
Sodium 0mg 1203mg Cod liver oil
Zinc 0mg 2.88mg Ham
Copper 0mg 0.079mg Ham
Vitamin A 100000IU 0IU Cod liver oil
Vitamin E mg 0.25mg Ham
Vitamin D 10000IU 32IU Cod liver oil
Vitamin D 250µg 0.8µg Cod liver oil
Vitamin C 0mg 0mg
Vitamin B1 mg 0.754mg Ham
Vitamin B2 0mg 0.202mg Ham
Vitamin B3 0mg 4.023mg Ham
Vitamin B5 0mg 0.403mg Ham
Vitamin B6 0mg 0.4mg Ham
Folate 0µg 3µg Ham
Vitamin B12 0µg 0.65µg Ham
Vitamin K µg 0µg Ham
Tryptophan mg 0.251mg Ham
Threonine mg 0.931mg Ham
Isoleucine mg 0.918mg Ham
Leucine mg 1.661mg Ham
Lysine mg 1.775mg Ham
Methionine mg 0.553mg Ham
Phenylalanine mg 0.904mg Ham
Valine mg 0.908mg Ham
Histidine mg 0.75mg Ham
Cholesterol 570mg 53mg Ham
Trans Fat g g
Saturated Fat 22.608g 1.81g Ham
Monounsaturated Fat 46.711g 2.62g Cod liver oil
Polyunsaturated fat 22.541g 0.54g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
1125
Cod liver oil
45
Ham
Mineral Summary Score
0
Cod liver oil
55
Ham

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
0%
Cod liver oil
126%
Ham
Carbohydrates
0%
Cod liver oil
2%
Ham
Fats
462%
Cod liver oil
26%
Ham

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 517mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 20.798g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $4.5)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 1203mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cod liver oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.